Warm Up

400M run
6 Samson Complex
Push Up Pyramid
10 Squat
10 Ring Dip
10 Wall Ball


Double Under


For Time:
Buy in – 25 Wall Ball (20/14#)

4 Rounds Of:
30 Double Under
20 Sit Up
10 Ring Dip

Cash out – 25 Wall Ball (20/14#)

Time: 8:50

I went through everything unbroken except the dips. Didn’t want to burn out so I split 5/5. Should’ve probably tried to do more unbroken!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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